Jessica Moss Official Coach Thread

Coach Patrick

@jessica moss

Here's your personal Coach Thread, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is here to guide you through your first year on EN, so you can always come back here. 

As you'll see in this forum, I handle all manner of edits and changes.  So post away, know that I reply here usually M/W/F each week.

Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply. 

Your Notes

Type1 diabetic, college student. Really enjoys the longer, steadier Heart Rate running. 2:12 personal 13.1 best, looking to get closer to 2 hour half this season. Did the NYC Half (Central Park) in early 2018.

Your Races

• 04/28/18 Wildwood Half Marathon
• 05/19/18 Brooklyn Half Marathon
• 10/20/18 Atlantic City Marathon
• 05/19/19 Florida Keys 50Miler

Season Outline

These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one).  You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.

• Last updated by Coach on April 10, 2018
  
• On 4/9/2018 Load the Intermediate Half Marathon 12 weeks to end on 5/20/2018
• On 5/21/2018 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 6/17/2018
• On 6/18/2018 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 7/15/2018
• On 7/16/2018 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 8/12/2018
• >> Transition Early << 
• On 7/30/2018 Load the Intermediate Marathon, 24 Weeks to end on 10/21/2018
• On 10/22/2018 Take Two Weeks Off and Chill Please!!!
• On 11/5/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/2/2018
• On 12/3/2018 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/30/2018
• On 12/31/2018 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 1/27/2019
• On 1/28/2019 Load the -- UltraRun Plan (16 wks) to end on 5/19/2019

 

Coach Notes

I have outlined your year above, so you can see how it flows. The Half Plan now through Brooklyn (you can do Wildwook along the way). IF you haven't already, please check out our 13.1 Pacing Guidance here, as it's really helpful. Then roll through into Brooklyn (we can refocus for lessons learned post Wildwood in our next call). 

After these early races, we'll drop you down into the Run Durability Program for the summer. You can run 5ks for fun as you are able, and you'll want to keep that weekend (or once weekly) long run of 10 miles. It would be nice to use your "extra" time in the summer to implement a good strength program to prepare you for the Fall Marathon and beyond. We recommend this total body strength video from Leigh: https://app.box.com/s/9jo08xc1yd

Then at the end of July we dive into the Marathon plan through AC. There will be some speed here, but it doesn't have to be to much (we can adjust for you as needed). There's a recovery block, some more rebuilding through durability and then onto the 

Please use this link to schedule our next call, somewhere in early May! https://calendly.com/pmccrann/15min

 

Coach Homework

Tell Me Your Season Goals

• What will make you consider 2018 a success?
  
• What's your biggest limiter right now?
  

Contact Points

As part of your journey to becoming a Self Coached Triathlete inside TeamEN, we are prepared to give you excellent support for your first 90 days. Our goal is to transition you from live, in-person support to using our digital resources and the Team to help you continue your progress as you execute your Three Year Plan.

These are all the key points in your first year where we must talk. Please remember to include your phone number.

• Welcome Call in Week One (set it up here)
  
• Coach Call in Week Two to talk about your season (set it up here)
  
• End of Trial Call -- We review your experience & Unlock Year One / Race Execution for you (set it up here)
  
• End of Season Call -- We review your year & Strategize for your “gap” and Year Two (TBD in this Coach Thread)
  

Questions

• Coach Questions - Right here in this thread. Always reply to this same thread, it keeps a record for us as we evolve together!

• General Questions - Simple stuff can go to the Q & A Central Forum for the Team to answer. For example, Best Bike? How to improve run cadence? How to flip turn?

• Need Help? - Please check the EN Help Site first!

• Admin Questions - Billing or orders or whatnot? Use the red chat button at the bottom of the Members Site (not forums) or email us here.

• Specific Questions about a Race or Power, etc? - You can post those into the targeted forum for that topic. Power questions to the Power and Pace Forum. Race questions to your specific race forum, etc. Not sure where to post? Put it in the General Discussion forum and we’ll sort it out. Whatever you do, PLEASE ask your questions!!

For short or last minute questions, we recommend you use the Red Chat Icon on the main Members website. 

 We have also organized a complete chart of the best ways to contact us online here. 

Your First Month on the Team

You have quite a few things to do when you start up. There are instructions on the top of the website, but you can review them under Resources / Trial Member Welcome.  

 

Your First Year Inside Endurance Nation

This will be unlocked after your trial expires.

Looking forward to working with you this year,

~ Coach P

Jessica Moss

This is awesome! Love how everything is clearly planned out for a while. Thanks!

Jessica Moss

Just one question...I tried to click the move/change plan so I could get the half marathon plan up so I could load it but it lead me to a page saying "access denied." I also can't see the marathon plan. Maybe I'm clicking the wrong things?

Coach Patrick

@Jessica Moss sorry for that. Your plans are on the final surge platform (and hopefully iPhone app as well). That will take you too the right area to load the half plan — see training Plan link in your navigation. 

The full marathon plan plan should go up shortly. Our developer is returning from the GarminIQ conference...

Coach Patrick

@Jessica Moss - Great to talk and so pumped about your Wildwood Half marathon!!!

Here are my notes and thoughts for you:

• Here's how to connect your Final Surge account to Garmin Connect: https://www.finalsurge.com/GarminConnectSync
• Nutrition: I like the Honey Stinger Chews. I suggest you start them at the 40 minute mark (a little bit earlier). Drink fluids (a little bit) at every other aid station. 

Training Edits

• First, we want you running on rolling terrain for the long runs. Not super hilly, just enough up and down that you need to change your gait a bit and recruit different muscles. 
• Second, we need you to get good at running downhill. It doesn't have to be super steep at all....in fact, it shouldn't. Like a 2% grade...the goal here is to lean into the downhill a bit (don't lean back) and keep the cadence up. These can be the strides portion of an easy run. So run easy 30 minutes, then do 6  x 1 minute downhill running and then jog back up. 

Brooklyn Half Review

Now that you are RACING it's worth paying attention to our racing half guidance here. Basically there is a pacing sheet, but you will run 3 miles slower than target avg pace (9:09) by 15", 10" and 5". 

• Mile 1 = 9:24
• Mile 2 = 9:19
• Mile 3 = 9:14

Then 7 miles at 9:09s...should be okay, but you'll need to slow a bit on the hill up to mile 5 (it's okay!!!). 

Then last 3 miles at best effort. You need to "make up" 30 seconds total...which is 10" per mile...or 8:59s. 

You are looking at a 9:09 mile average...so we know you need to hit mile 10 around 1:33 +/- to have a shot at the finish you want. So if you hit mile 10 at 1:34, you can still hit your target, for example. 

Looking forward to seeing your data from Wildwood (bump me by posting here) and we can go from there.

~ Coach P